Low Sodium Hearty Breakfast Casserole
Start your day off right with this delicious Low Sodium Hearty Breakfast Casserole, a wholesome and satisfying dish that’s perfect for those seeking a healthier breakfast option. Packed with lean ground turkey, vibrant vegetables like baby spinach and cherry tomatoes, and protein-rich eggs, this casserole delivers big on flavor while keeping sodium levels in check. Cubed unsalted whole grain bread adds texture, while a sprinkle of low sodium shredded cheddar cheese brings just the right amount of indulgence. Easy to prep in just 20 minutes and baked to golden perfection, this casserole is ideal for meal prepping or feeding a crowd. Garnished with fresh parsley, it’s a heart-smart way to enjoy a comforting morning meal. Keywords: low sodium breakfast, healthy casserole, heart-smart recipe, protein-packed breakfast, meal prep breakfast.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, diced yellow onion
- 1 medium, diced red bell pepper
- 2 cups baby spinach
- 1 cup, halved cherry tomatoes
- 0.5 pound lean ground turkey
- 6 slices, cubed unsalted whole grain bread
- 1 cup low-fat milk
- 6 large eggs
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground paprika
- 2 tablespoons, chopped fresh parsley
- 1 cup low sodium shredded cheddar cheese
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with cooking spray or a small amount of olive oil.
Heat olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper, sautéing for about 5 minutes until softened.
Add the ground turkey to the skillet, cooking and crumbling with a spatula until fully cooked, about 5-7 minutes. Remove from heat and stir in baby spinach to wilt.
In a large bowl, whisk together the eggs, milk, black pepper, garlic powder, and paprika.
Add cubed bread to the egg mixture, stirring until evenly coated. Let the mixture sit for a minute to absorb.
Layer the turkey and vegetable mixture in the prepared baking dish. Distribute halved cherry tomatoes evenly across the top.
Pour the egg and bread mixture over the turkey and vegetables, ensuring even distribution.
Sprinkle low sodium shredded cheddar cheese evenly over the top of the casserole.
Bake in the preheated oven for 45 minutes until the casserole is set and the top is golden brown.
Allow the casserole to cool for a few minutes before garnishing with fresh parsley. Slice and serve warm.
Nutrition Facts
Calories |
380 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 239 mg | 80% | |
| Sodium | 164 mg | 7% | |
| Total Carbohydrate | 27.2 g | 10% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 6.4 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 1.5 mcg | 8% | |
| Calcium | 275 mg | 21% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 387 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
